StretchLearn Course

Recover Smarter with Foam Rolling

Practical self-myofascial release protocols that cut soreness and restore mobility — no gym required.

Beginner9 hrSelf PacedRegistered

Course Overview

What this course is designed to develop

Foam rolling and self-myofascial release (SMR) are evidence-informed recovery tools that reduce delayed-onset muscle soreness, improve range of motion, and prepare the nervous system for training. This beginner-friendly course demystifies the fascia system, teaches correct technique and pressure cues for each major muscle group, and builds a complete recovery toolkit including rollers, lacrosse balls, and vibration tools. By course end you will have a personalised pre- and post-training SMR routine grounded in current sports science.

Learning Outcomes

What the learner should be able to understand, build, or execute.

Explain what fascia is and why myofascial release improves recovery and mobility

Apply correct foam rolling technique — pressure, tempo, and breath — to major muscle groups

Design pre-training and post-training SMR routines matched to your training type

Select the right recovery tool (roller density, lacrosse ball, vibration device) for each tissue

Identify contraindications and modify SMR safely around injury, bruising, or inflammation

Integrate active recovery sessions with SMR, hydration, and sleep for compounding effect

Curriculum Preview

Inside the curriculum: a structured path from fundamentals to execution.

Preview the course structure, see how the modules build on one another, and understand the path this program is designed to take you through.

Module 1

Module 1: The Science of Fascia and Myofascial Release

Understand what fascia is, how it responds to compression and sustained pressure, and what the research actually says about foam rolling benefits.

3 lessons

What Is Fascia and Why Does It Matter?Content · 45 min

Preview Enabled

What the Research Says About Foam RollingContent · 45 min

LMS Access

Choosing the Right Roller and ToolContent · 45 min

LMS Access

Module 2

Module 2: Technique Fundamentals and Major Muscle Groups

Build correct rolling mechanics — body positioning, pressure, tempo, and breath — and apply them to quads, hamstrings, glutes, calves, and the thoracic spine.

3 lessons

Core Technique: Pressure, Tempo, and BreathContent · 45 min

LMS Access

Lower Body Protocol: Quads, Hamstrings, and CalvesContent · 45 min

LMS Access

Upper Body and Thoracic Spine ProtocolContent · 45 min

LMS Access

Module 3

Module 3: Glutes, Hips, and the IT Band Region

Deep-dive the posterior chain — glutes, piriformis, hip flexors — and the lateral hip complex, using both rollers and targeted ball work.

3 lessons

Glutes and Piriformis: Sitting Disease AntidoteContent · 45 min

LMS Access

Hip Flexors and AdductorsContent · 45 min

LMS Access

Lateral Hip and the IT Band DebateContent · 45 min

LMS Access

Module 4

Module 4: Building Your Complete Recovery System

Structure pre-training, post-training, and dedicated recovery sessions using SMR, active recovery, hydration, and sleep — and know when NOT to roll.

3 lessons

Pre-Training vs. Post-Training RollingContent · 45 min

LMS Access

Contraindications and Safe Practice GuidelinesContent · 45 min

LMS Access

Building Your 90-Day Recovery HabitContent · 45 min

LMS Access

Built for Application

A complete learning path, not a one-off inspiration hit.

This program is designed around progression: focused lessons, structured modules, applied resources, assessments, and a course rhythm that turns information into usable capability.

foam rollingself-myofascial releaserecoveryfasciamobilityDOMSactive recoverymassage tools